Welcome to Volume 22 of the Fitness Destinations Journal!
TwinLab Supplement of the Week
Internet Resource of the Week
Any of you in the Fitness Industry have undoubtedly already heard of Phil Kaplan! For those of you who haven't, Phil is one of the first and certainly one of the best pioneers in the health and fitness industry.
His articles, teachings, seminars, and products have literally helped thousands and thousands of people realize permanent and effective weight loss, and Phil has inspired an entire generation of Fitness Professionals to be just that - Professionals! He has taught personal trainers to be teachers, and through those teachings people all over the world have benefited from Phil's years of knowledge and experience.
Phil has many products and services for sale that are all worth the price, and he also has a database of free articles that touch on everything from why you should exercise to in-depth looks at every conceivable aspect of health and fitness. Whether you are trying to get in shape or get OTHER people in shape, do yourself a favor and visit Phil's site!
Our articles this week attack both sides of the fitness issue - exercise and nutrition! We've got a great piece from Gary Matthews about how to get the most out of your strength training, and a very informative article by David K. Enders on the "how's and why's" when it comes to antioxidants!
Enjoy this week's great articles and other information, and have a great weekend!
Sad fact: SQUARE MEALS MAKE ROUND PEOPLE.
LAZY DIETERS EXERCISE PROGRAM:
1. Beating around the bush.
2. Jumping to conclusions.
3. Climbing the walls.
4. Swallowing my pride.
5. Passing the buck.
6. Throwing my weight around.
7. Dragging my heels.
8. Pushing my luck.
9. Jumping on the bandwagon.
10. Running around in circles.
Fitness Article - Antioxidant Synergy
by David K. Enders, D.C.
Biological oxidation involves transferring electrons from one oxygen molecule to another. Sometimes an electron escapes. When this happens the “free” electron is called a free radical. Free radicals constantly form almost everywhere in the body at an astonishing rate. Free radicals can be enemies or friends. Our body’s internal environment must interact with them the right way, or they can cause serious damage. The key is to maintain the optimal balance between free radicals and antioxidants.
Antioxidants are a group of compounds that are produced by the body, or occur naturally in many plants. Antioxidants are the free radical police of the body, on call 24/7. Antioxidants protect us from the oxidative stress caused by free radicals.
Populations that consume large amounts of fresh fruits and vegetables, tea, and red wine enjoy increased longevity and decreased risk of serious diseases. Scientific literature suggests that dietary supplementation with single nutrients may not be beneficial, but that whole food supplements that contain a naturally occurring blend of nutrients is preferred. The literature has documented that the interaction of combined nutrients can produce a total effect that is synergistic. The effects of the blend are greater than the sum of the effects of individual nutrients.
Australian Bush Plum – is a small deciduous tree found in Northwestern Australia. During the wet season the plant produces small plum like fruits that look and taste like gooseberries.
Nutrient analysis indicates that the fruit contains small amounts of vitamin B1 and B2; it also contains sodium, potassium, magnesium, calcium, iron, zinc, copper, and phosphorus. With the average vitamin C content of 3.0 – 3.5% (range= .2 to 5.9%) the bush plum provides the most concentrated natural source of vitamin C known. The typical bush plum contains about 2907 mg vitamin C per 100 grams of edible fruit.
Grape Skin Extract – Recognition that whole food extracts contain a full complement of naturally occurring phytonutrients stimulated studies of grape skin extracts. Resveratrol and Quercetin are the most extensively researched grape skin phytonutrients.
Resveratrol – Scientific studies indicate that resveratrol has a wide range of potentially important physiological activities. It can function as:
·a potent antioxidant
·an inhibitor of tumor initiation, promotion, and progression
·an inhibitor of cycloxygenase, a tumor promoting enzyme
·an anti-inflammatory agent
·a phytoestrogen
Quercetin – The biological effects of quercetin and its derivatives have anti-inflammatory and antioxidant properties, which help protect against many different diseases. Studies suggest that quercetin and its derivatives protect low-density lipoproteins from oxidation, thus preventing atherosclerotic plaque formation. By inhibiting platelet aggregation and promoting vascular smooth muscle relaxation, these flavonoids also may prevent stroke, hypertension, and other damaging cardiovascular events. In addition, they have anti-viral and anti-cancer actions as well.
The preponderance of scientific evidence indicates that a diet rich in flavonoids supports good health. Because many people consume insufficient amounts of flavonoid rich foods, and because cooking causes significant losses of flavonoids (35-82%), supplementation seems appropriate.
Green Tea Extract – The health benefits of green tea have been recognized for centuries, and scientific studies have confirmed the benefits of drinking this popular beverage. Both in vitro and animal studies suggest green tea and green tea extracts elicit a broad range of health promoting effects, particularly in supporting cardiovascular health and protecting against infections and cancer. Current studies indicate that a daily tea intake of 6 – 10 cups is required to obtain benefits. Because it may be difficult for many of us to drink so much tea every day, supplementing with tea extracts makes sense.
Glutathione is produced by our bodies and is the key antioxidant. It protects us from many types of pollution. It protects our DNA and RNA from free radical damage. Glutathione also protects us against cellular damage caused by heavy metals, cigarette smoke, pesticides, benzene, solvents, dyes, phenols, nitrates, and smog.
According to a study done at the University of California, glutathione is poorly absorbed when taken orally. Therefore our diet, or taking a glutathione supplement, cannot provide us with sufficient quantity. So how do we get it? A glyconutrient complex has been scientifically shown to increase glutathione levels in healthy tissue. It will increase glutathione levels by 50% when tissues have been subjected to direct toxic chemical assault.
This fact was demonstrated in a study done by three different laboratories simultaneously, each being unaware of what the other labs were doing. The final result clearly demonstrated that this glyconutrient complex raises glutathione – not just in healthy tissue, but also in response to a toxic chemical assault.
It is apparent that supplementation with single nutrients may not suffice, and that whole food extracts containing a variety of naturally occurring nutrients are preferred. Independent studies have shown that a synergistic combination of the above ingredients results in a 36% increase in serum antioxidant activity.
About the Author
If you would like to receive more information on antioxidants please e-mail Dr. Enders at glycodoc@goldenkeys.net. Please put "antioxidants" in subject line.
Fitness Article - Strength Training Strategies That Work
by Gary Matthews
Over the years there has been a surge of different strength training techniques that have come onto the market and just faded away. Below, I've summarized the training strategies that have been shown to provide the most efficient way to achieve maximum muscle strength in the least amount of time.
1. Training Frequency
The two main components of strength training are the intensity of the exercise and the recovery after the exercise. Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional muscle size in the shortest period of time.
The latest research has repeatedly shown that muscles over-compensate (become stronger) up to a week after the previous workout, provided that the muscles are trained to failure.
Remember it's not the training volume but the intensity and recuperation that are important when it comes to gains in strength and muscle.
2. Exercises Per Session
Tests under strict gym conditions have revealed that you've only got a limited amount of (readily available) energy to use for a weight training session. Blood tests on individuals have also revealed that blood sugar levels (available energy) drop dramatically after 20 to 30 minutes of high intensity training.
As you only have a short period of time to train before our blood sugar level drops, "Exercise Selection" is crucial. You have to use Multi-Joint or Compound movements, as these offer the most training stimulus for the available amount of time. In other words, we can train many muscles simultaneously and thus use our energy more efficiently.
Performing three to four exercises with high intensity during a session are what most people are capable of. All the main structures of the body are worked hard during this time. Working on these big compound movements has a knock-on effect throughout the whole body; there is no need for specialization techniques or isolation movements.
The fact is, the whole body is worked hard, rest and recuperation is allowed to take place and at the next exercise session we push out a few more reps than before with the same weight, then we have gotten stronger, i.e. more muscle.
3. Number of Sets per Exercise
After performing one complete set of a compound exercise to total failure, it should be just about impossible to generate the same force and intensity for another complete set of the same exercise.
If you're able to generate the same force and intensity for this second set then it'll be pretty obvious that not enough effort has been put into the first set. Thus you'll have to raise the intensity level you put out for the first set.
If you give the first set 100% effort and work the exercise hard to total failure (eg. you cannot move the bar after the last rep) then there will be not more requirement for further muscle stimulation on that specific exercise.
If you think that volume training (multiple sets) is more effective, think again. The latest research shows that single set training is as beneficial as multiple set training. Training one set will decrease the chances of over-training. It will also allow you to save more energy for other exercises required during the workout.
4. Number of Repetitions per Set
The development of muscle and strength is interrelated. Strength training sessions produce increases in strength that are equal to increases in functional muscle. (You’ll become stronger and grow muscle).
Cycling intensity through changes in repetitions and weight throughout a ten-week program is an effective way to maintain progression and avoid training plateaus (slumps in strength).
Repetitions can be cycled, the higher repetition range will stimulate the slow twitch muscle fibres and promote endurance. Moving further down the scale, the lower repetition range will activate the fast twitch muscle fibres and increase strength and muscle size.
About the Author
Gary Matthews is a strength and fitness trainer and writer who maintains the Maximun Fitness web site.
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